Brass

The brass technique exercises:

Experimentally proved that breaststroke requires more effort and energy (calories) than other styles of swimming, even more than the butterfly! This means that the brass is a beast cardio loads! You will gain a beautiful shape and burn tons of calories! And even gaining muscle mass! As a rule, swimmers whose breaststroke is the main style, better developed physically than their colleagues who prefer other techniques. So for bodybuilders brass will be a real boon.

There are several types of brass, one of them “wave”, it is much better than planning a variant with a small angle of attack. In this kind of brass after each pull-UPS your upper body is thrown forward and returns to its original position over the water. And when you are planning the technique, and a modified “wave” his hands are in the phase of the return under water. But the resistance to movement higher, if at the moment of impact the legs you cut the surface of the pond, and below, when your body is under water. Because both versions of the brass before it hit the feet should be immersed in water head and shoulders.

The arms and torso

First you have to learn to shrug: raise and reduce the shoulders, elbows push out to the same look and palm. Thus we put the shoulders and arms in a position similar to the position of the hands in the phase of recovery, when swimming butterfly. This is the perfect position for the start of breeding, as squeezing the shoulders, we reduce their width and reduce the resistance to movement, in addition, we reduce the probability of failure of the elbows, which is the main issue of swimmers. At the same time the reduction of the shoulders allows for more efficient use of the latissimus dorsi and the pectoral muscles large, and it promises us more benefits.

Breeding does not lead to significant acceleration; to start forward motion, you have to bend the palm at an angle of 30-45 degrees relative to the line of the forearm. At the beginning of breeding, the hands are about 15 cm below the water surface, then they shifted outwards and slightly upwards, and at the point of capture brushes are almost at the surface, at a distance slightly exceeding the breadth of the shoulders. How wide will capture depends on your physique. At the moment of capture of the palm that were previously looked back and out, turn around and now I look back and down. Turn the hands down marks the beginning of a powerful information hands.

Reduction of the hands – active (giving acceleration) part of the stroke with your hands. Shoulders raised, and his hands rushing first down, and then inward until the palms are pinched under the chin. Completing the information return is pressed hands forward and up.

During vigorous information, you should take a breath, look look down or slightly forward. The next stage is called the return of the owner, it starts with bringing the elbows to his chest and closing of the palms. If your elbows are not pressed, they, together with the arms and chest, will be a source of strong resistance to forward motion. Pressed the elbows accelerate the transition from phase to phase of the return; here, many swimmers have difficulties, as do at this stage of the stroke misplaced pause. At the end of the cycle, when the arms are virtually straight, re-preload the shoulders and start breeding.

The easiest way to master the pinch with hands, swim the distance breaststroke , starting each stroke with fully extended arms. Arms about 20-25 cm and re-connect with cotton. Then go the distance, spreading out his hands 30 cm, and pay more attention to their information. And finally once again overcome the distance, spreading out his hands on a convenient distance, and pay special attention to the power of information.

Exercises for hands

First exercise: swim breaststroke, but instead of the standard brass push legs do a Dolphin kick or alternating movement, as in the rabbit. Enjoy hands and decrease the time slip. Frequent hoe-type motions is the shortest way to increase muscle strength of hands.

Second exercise: special Board accented legs helps work the muscles in the upper body. Sail with this Board 200-300 meters, and you will feel how sore muscles of the forearm. Breaststroke swimmers must often use this exercise. When swimming freestyle is more important is not pulling up by hand, and the blows stop, because the hands become the weak link, and with the development of the brass have to make additional efforts to address this deficiency.

Feet

The leg kicks can be learned on the shore. Pull one leg to the buttocks, rotate outward and away from the body. Left to straighten the leg! Foot turn inward so that in the moment when the foot touches the floor, she looked inside and parallel to the floor. The most important thing is to learn to perform the kick so that in the final stage the feet were pressed against each other.

Push the feet is not only back, but down. If you make the proper impact and will add “stress” on the chest, thighs will be parted, as in butterfly swimming. This is important because the phase of return, when the legs are adjusted to the gluteal region, at high position of the hip movement knee meets much less resistance to water. Straighten your legs completely until the ankle and foot will not come together.

Exercises for the legs

First exercise: make kicks without a Board. The first blow performed with a submerged body and head, during the second inhale.

Second exercise: similar to the first, but the body and head are under water during the two strikes, and only the third swimmer takes a breath.

A third exercise. Whisk eggs: during the challenge stronger than just tired muscles, responsible for the strike, and the muscles, firming of the feet to the buttocks. To strengthen them you can use exercise, water Polo – “whisking the eggs”, in which first the kick back one leg, and immediately after that – hit the second leg.

To make beats need as quickly as possible. Not only will this allow you to strengthen the muscles and increase the speed of feet. If you want to swim faster you need to more vigorously implement the basic rowing movement. Since the energy depends on velocity, it is easier to raise the frequency of movements than to increase leg strength.

Fourth exercise: try pushing the legs back and ensure the knee does not rise above the surface. Try to tighten up carefully so as not to disturb the water surface.

The key to proper swimming technique breaststroke — timely implementation of all elements of the rowing cycle. Here are three variants of coordination of movements: slide, continuous loop and cross loop.

• The slide suggests the presence of a small pause before the beginning of the stroke, at a time when arms are fully extended.
  
• The continuous loop eliminates any pause; such a coordination of movements is not very recommended, as in the phase of cultivation of hands we do not give the body adequate acceleration, but totally out of place creates additional resistance at the time (after the kick) when the velocity is maximum.
  
• Cross-cycle is used skilled and fast swimmers to reduce the period of deceleration after hitting the feet and hands. In this matching stretch arms for breeding coincides with the end of the stroke of legs and their information.
  

If your strokes with the hands are not too effective – use a cross cycle. This will lead to shorter cycle times and increased energy costs, but you will swim faster! Also this sequence of movements promotes lean muscle mass and burning more amounts of fat!

During each session in the pool, spend some time to exercise, and you will soon find that to swim breaststroke by all the laws of the genre. Good luck!